Wednesday, September 25

A:
500 as 200 Swim/50 Kick/repeat
300 Pull
200 Kick
5 x [200 swim (build) @ 2:50
      50 kick (FAST!) @ :60]
100 recovery/easy
6x125 @ 1:50 (25 Kick/100 swim)
5x200 @ 3:00 (100 swim/climb out/dive in/100 swim FAST)
12x25 @ :30 (2 FAST/1 easy)
200 cool down
*4600 total*

B:
500 as 200 Swim/50 Kick/repeat
200 Pull
100 Kick
4 x [200 swim (build) @ 3:50
      50 kick (FAST!) @ 1:20]
100 recovery/easy
4x125 @ 2:30 (25 Kick/100 swim)
3x200 @ 4:00 (100 swim/climb out/dive in/100 swim FAST)
12x25 @ :40 (2 FAST/1 easy)
200 cool down
*3600 total*

C:
400 as 150 Swim/50 Kick/repeat
200 Pull
100 Kick
3 x [200 swim (build) w/:20 rest
      50 kick (FAST!) w/:20 rest]
100 recovery/easy
3x200 w/:30 rest (100 swim/climb out/dive in/100 swim FAST)
6x25 w/:20 rest (2 FAST/1 easy)
100 cool down
*2400 total*

Monday, September 23

A:
15 min choice swim
5 min Kick with Fins
2 x [2x50 Drill (your choice) @ :55
      4x75@ 1:20 (25 non-free/50 free FAST!)
      6x100 Pull @ 1:20]
12x50 @ :60 (50 RACE/50 recovery)
3x100 w/:15 rest (25 Frog/25 Kick/50 swim)
200 Choice cool down
*~4100 total*

B:
15 min choice swim
5 min Kick with Fins
2 x [2x50 Drill (your choice) @ 1:10
      4x75@ 1:45 (25 non-free/50 free FAST!)
      6x100 Pull @ 1:55]
3x100 w/:15 rest (25 Frog/25 Kick/50 swim)
200 Choice cool down
*~3300 total*

C:
15 min choice swim
5 min Kick with Fins
2 x [2x50 Drill (your choice) w/:15 rest
      4x75@ w/:20 rest (25 non-free/50 free FAST!)
      4x100 Pull w/:15 rest]
2x100 w/:15 rest (25 Frog/25 Kick/50 swim)
100 Choice cool down
*~2500 total*